How health insurance can help you eat like an athlete

Sport or alpine climbing (rock-climbing)

While most sports require an increase in oxygen to break down the glucose in the body (aerobic), climbing is largely anaerobic, meaning that the body uses energy without oxygen.¹

Climbing is anaerobic in that it requires sustained forearm contraction, which depletes the athlete’s muscle’s nutrient deposits quickly, causing muscle fatigue.² While it’s important to refuel with carb-rich foods at regular intervals during a climb (i.e. berries, sweet potatoes, legumes), the pre-climb meal is vital in preparing the body for peak performance.

Ideally, climbers should maintain a lean physique with low body fat, as unnecessary weight can weigh them down when climbing for long periods.

What do climbers eat before a climb?

Depending on the duration and intensity of the climb, climbers will adjust their diets. However, for a typical alpine climb, which tends to be long and low intensity, climbers will typically eat complex carbohydrates that have a lower glycaemic index (GI).³

Low GI foods – such as brown rice, quinoa or beans – release energy slowly over a longer period, which will prevent the body’s blood glucose from dropping below the normal range (sugar crash).

Climbers will also normally have some proteins to prevent hunger and help maintain healthy levels of amino acids, which will prevent muscle breakdown and improve strength. Fats are typically avoided before a climb as they can cause stomach issues when sustaining long workouts.

Wingsuit flying

Wingsuit flyers are a unique extreme sport that became commercially available in 1999, though it remains illegal in many countries due to the high fatality rate.⁴ The average flying speed is 160km/h.

While training in the traditional sense isn’t vital for this sport, it can help build confidence and control. Professionals may do some light cardio and strength training. The wingsuit’s internal structure keeps the wings rigid, but it can still put pressure on the shoulders. Back movement will also impact how athlete’s fly. Building experience is vital for this extreme sport.⁵

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do wingsuit flyers eat before jumping?

Not eating can lower the body’s blood sugar and make a flyer feel light-headed. Overeating can also feel uncomfortable because of the shaking and rattling that comes with freefall.

Beach volleyball

A match of beach volleyball can last one to two hours, with sets that typically last 20-30 minutes. Matches are held weekly or in a tournament, where several matches may be held in one day.  Professional volleyballers will typically train 30+ hours a week.⁶

Players need strength for jumping, spiking and blocking (anaerobic endurance), as well as stamina and agility (aerobic endurance).⁶ Pre-game fuel and regular glycogen (muscle stores for energy) replenishment is vital for this explosive, fast-paced sport. With energy levels constantly depleting, players need to have adequate nutrition before and during the game for optimal performance.

Source: Lisa Dorfman. Volleyball Nutrition – Serving the Ideal diet for Training, Competition, and Recovery. Retrieved from http://assets.ngin.com/attachments/document/0071/2454/volleyball-nutrition.pdf. Accessed 27 July 2020.

What do volleyballers eat before the game?

Volleyball players usually eat a meal or snack 2-4 hours before a game. Eating just before a game can cause an upset stomach and eating too long before a game won’t provide enough energy to sustain a match.

A meal should typically consist of nutrient-rich carbohydrates that have a low-GI (i.e., whole grain pasta and brown rice), lean proteins (i.e., lean red meat, lentils, eggs) and healthy fats (i.e., avocado and nuts).⁶ Snacks in between meals may consist of small carbohydrate-rich meals, like a blueberry muffin or yoghurt with fruit salad.⁶

Ten pin bowling

Bowling is a sport that uses repetitive movement and creates uneven stress on the body. Bowlers use a dominant hand and a sliding leg, which requires both balance, precision and strength. The dominant hand must be able to hold the weight of the bowling ball and release it in one controlled movement repeatedly within a single game.

This anaerobic movement requires sustained strength and energy. Professional bowlers will usually stay in shape by working on strength and conditioning training to prevent muscle fatigue towards the later stages of a competition.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do bowlers eat before a game?

Bowling is fairly relaxed compared to other high-intensity sports. However, a healthy balanced diet is recommended for all sportspeople.

Diets for bowlers may vary depending on the individual bowler’s body goals. Most bowlers prefer having low body fat, as excess weight can cause fatigue towards the end of a game. Excess weight may also make it difficult to perform the correct techniques.⁷

Track or road cycling

Cycling requires high anaerobic fitness and an ability to sustain high levels of sustained energy output. Professional cyclists may cover 400-1000km per week, and engage in interval, altitude and strength training to prepare for competitions.⁸

The type of training varies depending on what type of cycling they compete in, whether it’s time trials, marathons or something else. Depending on the type of training, cyclists may have different diets.

In general, to support high-intensity training sessions, cyclists will frequently eat meals and snacks throughout the day to help maintain high energy levels.⁶ This includes nutrient-rich protein to help their muscles continually recover and adapt, and carbohydrates to refuel their glycogen stores.⁶

Source: Velopress. How Many Calories do Pro Cyclists Need? Retrieved from https://www.velopress.com/how-many-calories-a-pro-cyclist-needs/#:~:text=in%20the%20cart.-,How%20Many%20Calories%20Do%20Pro%20Cyclists%20Need%3F,hard%20training%20session%20or%20race. Accessed 29 July 2020.

What do cyclists eat before a race?

Cyclists’ diets vary a lot, depending on the specific type of cycling they do. However, in general, cyclists need a higher percentage of carbohydrates in their diet to sustain proper energy levels for training. Nearly half of a cyclist’s carbohydrate intake may come from the simple sugars in their sports drinks.

Before a big race, cyclists usually top up their glycogen levels by carb-loading over 24-36 hours with low fibre, carb compact foods to aid digestion and prevent an upset stomach.⁶ The final meal is usually eaten three to four hours before the race.

Mixed martial arts

Mixed martial arts (MMA) is a hybrid combat sport comprising of a variety of martial arts. Modern MMA fighters often train in three styles: amateur wrestling, submission wrestling and kickboxing (normally Muay Thai), styles that train fighters in stand-up fighting, clinch fighting and ground fighting.¹⁸

Professional fighters are highly skilled in all three types of fighting and will usually try to determine the phase in which they have the best advantage over their opponent before switching to a particular style.¹⁸ The sport can exhaust both aerobic and anaerobic energy systems quickly, and so eating the right foods to sustain as much energy and muscle as possible is vital.

Fighters normally maintain stringent diets to optimise performance while getting into the highest end of the lowest weight class possible to maximise their advantage.¹⁹ To get this advantage, many athletes will employ strategies like gaining enough muscle weight to become slightly overweight for their weight class. Then they’ll dehydrate their bodies to lose as much water weight as possible and even fast one to two days before the official weigh-ins to qualify.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dustin Elliot. MMA Nutrition: What Most Fighters Are Lacking In Their Diets. Retrieved from https://www.muscleandstrength.com/articles/mma-nutrition-most-fighters-lacking-in-their-diets.html. Accessed 30 July 2020.

What do MMA fighters eat before a fight?

Their diet usually consists of strictly low-GI complex carbohydrates (brown rice, sweet potatoes, broccoli, quinoa) and lean proteins (chicken breast, tuna, eggs). Healthy fats are required to maintain any healthy diet as they contain many essential nutrients vital for optimal function.

However, fighters normally sustain a minimal amount of fats – just enough to serve their purpose – and try to only get their fat intake from foods such as olive oil, avocadoes and nuts.

Taekwondo

Taekwondo is a Korean martial art that requires a high level of anaerobic fitness and submaximal aerobic fitness as it requires strength, balance, coordination and speed. In competitions, a match usually consists of three three-minute rounds with short breaks in between.²⁰ In one tournament, there may be five to eight matches.

Like MMA, taekwondo competitions are weight-category events. Professional competitors may train to gain enough muscle weight to become slightly overweight for their weight class, before quickly decreasing their body weight by fasting and dehydrating their bodies to make their desired weight division.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do taekwondo fighters eat before a competition?

Professional martial artists eat nutritionally balanced meals and carb-fuelled snacks throughout the day to avoid fatigue and maintain consistently high glycogen stores.

Meals will usually consist of lean proteins, low-GI complex carbohydrates and healthy fats. They may also consume snacks, such as muesli bars and fruit, during training and competitions.

Triathlon

Triathlons comprise swimming, cycling and running in one event. Though the type of training undertaken to prepare for triathlons depends on the athlete’s experience, it generally requires an extremely high aerobic fitness level as they can be hundreds of kilometres long.

Training sessions usually include speed/interval and threshold training throughout the week. Triathletes also do longer aerobic training sessions (brick sessions), which can include two or more legs of a triathlon (i.e., a run, followed by swimming).

Source: Chrissy Carroll. (2020). The Ultimate Triathlete Diet Guide. Retrieved from https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. Accessed 30 July 2020.

What do triathletes eat before a triathlon?

To prepare for competitions, triathletes may increase their carbohydrate intakes to meet their higher training loads. They may increase it even higher during brick session days. They’ll eat a sufficient amount of protein around training sessions for optimal muscle recovery and consume enough healthy fats to boost recovery and energy levels.

Carb-loading for two to three days before big events is common among triathletes, to prevent fatigue as much as they can.²¹ Eating whole foods and complex carbs during races is common, particularly with longer races, as it helps maintain steady glycogen stores.

Golf

A game of golf (18 holes) usually takes between three to five hours to finish. The average length of the course may be up to 7km, but the golfer may walk between 10 and 20km to complete the game.¹⁵

This precision sport requires a high level of anaerobic endurance and kinaesthetic awareness, which professionals train by cross training the muscles involved during this game. Cross training may include strength training, aerobic conditioning and flexibility.¹⁵

That’s to say, a nutritious, balanced diet is vital for optimal performance, especially considering how long one game can last. Professional golfers will aim to keep their blood sugar and energy levels as steady as possible.¹⁵

Source: Amy Neighbours. Golf Diet. Retrieved from https://golftips.golfweek.com/fitness-components-golf-1114.html. Accessed 3 August 2020.

What do golfers eat before a game?

Golfers will typically consume a balance of low-GI foods, complex carbohydrates, proteins and healthy fats, which are consumed three to four hours before the game. They may also eat snacks that are low in fat and fibre 1-2 hours before and during a game as they’re easier to digest.

Field hockey

A hockey match usually lasts 70 minutes, two 35-minute halves with a short break in between. Tournaments may last several days.

This sport uses both aerobic (running) and anaerobic (technical ball movement skills) energy systems as it requires strength, endurance, agility and speed.¹⁶ The fast-paced, high-intensity training and competitions demand high energy levels, which are fuelled by carb and protein-rich, balanced meals.

Lean proteins support muscle recovery and a well-timed intake of carbohydrates will help optimise energy levels and performance.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do hockey players eat before a game?

While individual nutrition needs largely depend on a variety of factors, such as weight, gender, and body and training goals, most hockey players will regularly eat a good amount of low-GI, complex-carbohydrates (wholemeal bread, quinoa, fruits, vegetables) every day to ensure consistently high glycogen levels.¹⁷

Glycogen levels are vital, especially towards the end of a game where many players may feel fatigued from energy depletion. High-quality proteins are essential for muscle repair and recovery. While athletes normally have a greater need for protein than non-athletes, athletes should use carbohydrates as their main source of energy and reserve proteins for muscle recovery.

Ballet

Ballet involves years of rigorous training and discipline to perfect. While many of the individual steps are anaerobic, the overall experience of ballet is aerobic. That’s to say, ballet requires not just grace and fluidity in movement, but also strength and power.

Professional ballet dancers often rehearse six days a week to polish their technique and train their bodies.⁹ Like many other aerobic sports, carbohydrates are vital for fuelling rehearsals endless hours of training.

Complex carbohydrates are preferred because they’re nutrient-dense compared to simple carbohydrates. Proteins are needed to repair the muscle fibres when they breakdown due to constant use, and healthy fats can provide an additional source of energy after the glucose stores are used up.

Source: AusDance. (2012). Fuelling the Dancer. Retrieved from https://ausdance.org.au/articles/details/fuelling-the-dancer#:~:text=A%20dancer’s%20diet%20should%20consist,be%20increased%20to%20about%2065%25.. Accessed 29 July 2020.

What do ballerinas eat before rehearsals and performances?

Many ballet dancers snack continuously throughout the day on carb-dense foods, such as yoghurts, fruits and muesli bars, to maintain their muscle glycogen stores and prevent fatigue. Some ballet dancers will opt for a nutritious lunch instead, depending on their preferences.

Before rehearsals and shows, ballet dancers will opt for a well-rounded meal of proteins, carbohydrates and fats for optimal performance two to four hours before the show, with carb-dense foods 1-2 hours prior and during short breaks.

Archery

While archery may look like a low-impact sport, it’s a precision activity that requires strength and a high level of anaerobic fitness. Drawing back an arrow requires endurance, proper form, breathing and back tension.²⁷ Strength and conditioning training are vital for optimal performance.

Like other athletes, archers will normally eat a variety of nutritionally balanced meals and snacks in small portions to fuel their performance, prevent muscle fatigue and encourage muscle recovery. Sustaining a good level of glycogen will help archers maintain their strength throughout competitions to their last arrow.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do archers eat before a competition?

Archers will normally eat a well-balanced meal that supports muscle recovery and sustains energy through long matches. Ideally, this means eating low-GI, complex carbohydrates that releases energy slowly over time and maintains a steady blood sugar level.

Association football (soccer)

Football is an aerobically demanding sport that requires players to switch between walking, jogging, running and sprinting, while controlling a ball (anaerobic). Elite level players can cover around 10km in a single game.¹² Soccer players must be skilled, agile and strong, with an excellent aerobic fitness level.

The constant output of energy can quickly deplete their glycogen levels, which can cause fatigue and an inability to maintain high speeds during the later stages of a game. To combat this, football players will usually eat meals and snacks throughout the day to properly fuel their body and maintain a steady balance of energy.

Source: Phil Davies. Soccer Nutrition. Retrieved from https://www.sjeb.org/page/show/1225511-soccer-nutrition. Accessed 3 August 2020.

What do football players eat before a match?

Most players will eat three to four hours before a match. This meal usually consists of complex carbs, as opposed to simple carbs, which take longer to digest and sustain a steady flow of energy; proteins, which help prevent hunger and repair muscles during the game; and healthy fats, which help breakdown fat-soluble micronutrients (vitamins and minerals), aid hormone regulation, provide muscle fuel and more.¹³

For competitions, they may also eat anti-inflammatory foods to aid quick recoveries and glycogen replenishment, such as salmon, dark leafy greens, walnuts and beets. Orange slices and bananas are also a half-time soccer game staple.¹⁴

Rowing

Rowing is an aerobically and anaerobically intense sport that requires a high level of strength and power. This sport is core-intensive, meaning that it relies heavily on the muscles in the midsection (the abdominal and back muscles).

Races vary in length, by the number rowers per boat and by weight classes. As such, individual nutrition goals may differ significantly, depending on the rower’s body weight and strength goals.²²

Training is usually of a moderate to high intensity, which requires a consistent output of energy throughout the day. To meet these high energy requirements, rowers will usually snack between training sessions in addition to their nutritionally balanced meals.

According to Rowing New Zealand, almost all athletes who race across long distances generally prefer maintaining low body fat levels because it’s more efficient than racing with ‘dead weight’.²³

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do rowers eat before a race?

Rowers will generally eat carbohydrate-rich foods to support their high energy outputs. Protein is vital in muscle recovery for this core intensive sport, and so is fat, a vital component of nutritionally balanced diets.

Heavyweight rowers may struggle with the carbohydrate requirements needed for the high energy demands, especially considering the hard-pressed schedule that comes with training most days of the week, on top of work and other commitments.

Tennis

Tournaments may comprise matches over several days and in some cases, tennis players may have to compete in more than one match per day.

This high-intensity sport requires a well-developed anaerobic and aerobic capacity to keep up with the energy demands as the breaks between points and sets only last 30 seconds to two minutes. Professional tennis players can spend 25-40 hours training each week to improve their agility, strength and running endurance.²⁴

Although many tennis players will try to replenish their glycogen levels as often as possible, it can be easy to reach fatigue because of the limited amount of recovery time available for athletes.

Source: International Tennis Federation. (2019). Retrieved from https://www.itftennis.com/media/2146/nutrition-eating-right.pdf. Accessed 3 August 2020.

What do tennis players eat before a match?

Tennis players may have increased carbohydrate and energy needs because of the training and competition demands. Carbohydrate-rich foods are crucial for energy replenishment.

Before training or a competition, they’ll usually have a balanced meal 3-4 hours prior with lean proteins to keep them full for longer. Fats are a vital source of energy that tennis players need once their carbohydrate stores run out.

Players may eat nutrient-dense carbohydrates as snacks between sets. Snacks are their main fuel source as having large amounts of undigested food right before a match can be unsettling on the stomach and hinder a tennis player’s performance.

Inline speed skating

Inline speed skating is a high-intensity sport that burns through energy quickly. Skaters usually train to make their bodies more efficient when it comes to handling high energy demands. Due to the intensity, it’s common for skaters to burn through their glycogen stores quickly, meaning they must rely on oxidative energy and fat storage for energy for longer races.²⁵

For optimal performance, skaters will eat a balanced meal one to two hours before the race. A balanced meal includes an adequate amount of all the macro and micronutrients needed for optimal body function and energy production.

Source: Yuchun Huang. (2015). Research on Speed Skaters’ Rational Nutrition based on Scientific Training. Retrieved from https://pdfs.semanticscholar.org/b827/705b79bb4d7d609a08dac7fc8f783ba51b31.pdf. Accessed 3 August 2020.

What do speed skaters eat before a race?

Professional inline speed skaters are always looking to find their ideal body weight for optimal performance. According to Yuchun Huang’s research on speed skaters’ rational nutrition, the ideal body weight – one that achieves maximum strength, speed and endurance – is one that has minimal body fat.²⁶

Once reaching their ideal body fat ratio, they eat nutritionally balanced meals to maintain their body. During races, they don’t have time to eat, meaning that they need to build high levels of endurance during training.

Speedskaters may eat more carbohydrates than other athletes to maintain consistent energy levels throughout the day while they train. This ensures that they reach their maximum potential for competitions.

Sumo

Contrary to popular belief, many sumo wrestlers usually eat incredibly healthy diets to fuel the immense power and speed that goes into a wrestling match. Sumo wrestlers can eat up to 7,000 calories a day. While they’re considered morbidly obese by normal standards, they don’t suffer from obesity symptoms due to the sheer amount of exercise and training that keeps their fat just under the surface of their skin, rather than inside the abdomen (visceral fat).

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do sumo wrestlers eat?

Professional sumo wrestlers start their day with an intense five-hour training session on an empty stomach. These wrestlers usually eat two meals a day to slow down their metabolism as much as possible and gain weight.

Freediving

Nutrition can have a big impact on how a diver’s body fares underwater – their ability to equalise (forcing air in their ear and sinus cavities to separate their soft tissues, which can be forced together due to the water pressure) underwater, hold their breath and recover after a diving session.²⁸

Mucous forming foods, such as dairy, sugar, and bananas, processed meats, and others, are usually avoided as they can hinder a diver’s ability to equalise and restrict breathing. Other foods that cause inflammation or raise the heart rate may also be avoided for similar reasons. These foods may or may not be avoided completely depending on the diver’s sensitivity.

NB: The macro-ratio is the standard recommended for people in general by the USDA.
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 3 August 2020.

What do free divers eat before diving?

High carb foods are key to this extreme sport. The muscles can get extremely tired and foods like rice and pasta can help sustain energy. Red meat, spinach, kale, and other iron-rich foods are also beneficial as they can help sustain oxygen and red blood cell levels.

Maintaining this type of diet in a diver’s lifestyle is important because they usually dive on an empty stomach. It only takes a second to blackout, so eating a nutritionally balanced meal in their day-to-day is vital. Before a dive, they may have some oatmeal and fruit a few hours before exploring the ocean floor.

Cricket

Another one of Australia’s favourite sports, cricket, has evolved to several different formats over the years, from quick three-hour T20 matches to lengthy 5-day test matches. This leaves professional cricket players needing variations in their diets to optimise their energy for each match. Further dietary variations may occur due to an athlete’s position, whether they’re a batter or a bowler.

Overall, cricketers require a nutrient-dense diet full of lean proteins, wholegrain carbs, and various fruits and vegetables. Generally, players will eat a higher carb diet on days that involve more intense training sessions or match simulations, whereas they may opt for a more protein-rich meal for days in which they may be fielding or hitting the gym.

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do cricket players eat?

Suitable meal options for cricket players would include chicken and vegetable stir-fries, or wholegrain lean meat wraps, sandwiches or burgers ahead of games. Some game break snacks may also include smoothies or sushi to top up energy levels. Besides their diet, cricket players also need to keep a stringent watch on their hydration levels as they will often spend long hours out in the heat of the sun.³²

National Rugby League (NRL)

As one of Australia’s favourite sports, National Rugby League (NRL) players regularly put their bodies on the line for their team. While NRL players may not be running to the extent of their AFL counterparts, they are running between 6-7 km per 80-minute game³⁰ in addition to continued tackles, which require brute force strength. While there is an essential dietary requirement of high-quality carb-heavy foods to sustain the stamina and strength needed to play, athletes’ diets will vary based on the position that they play.

For those who play in ‘back’ positions, their diets will primarily focus on keeping the player’s agility and speed for those moments when they break across defensive lines. Players in ‘forward’ positions will focus on building and maintaining strength with their diet as they are predominantly the players who tackle and are involved in the scrum.

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do NRL players eat?

Professional NRL players’ diets will mainly focus on whole, low GI carbohydrates to sustain energy throughout the match. Players will often have a meal three hours before a match, which could be meals such as lean wraps, baked potatoes or a stir-fry. Players may also opt to top up their energy before a game with the likes of fruit salad and yoghurt.³¹

Australian Football League (AFL)

As one of Australia’s favourite sports, Australian Football League (AFL) requires its players to have a sustained level of energy throughout the game, much like many other aerobic sport. On average, players will run around 14kms per match¹⁰ and need a diet to ensure that they have the energy to play the full 80 minutes (four 20-minute quarters), including sprints throughout the game.

While a typical diet for a professional AFL player is based around high-quality carbs, the specific composition will be up to the individual, their positions, and their needs. As such, midfielders need a diet to ensure they have energy for repeated sprints, whereas forwards will need lower and upper body strength to defend against opponents while sprinting.

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do AFL players eat?

To ensure a high-quality carbohydrate diet, AFL players tend to stick to wholegrain diets, especially throughout the season. To help with nutrient absorption and reduce potential gastrointestinal discomfort, many players will eat three to four hours before a game. These meals will often consist of light food such as lean burgers, poke bowls, and some fruits or smoothies for an energy top-up before the game.¹¹

Baseball

While baseball is a widely known and watched sport, it differs from many games as it focuses on fine motor skills and coordination rather than strength. As a result, baseball players do not need a limited or constrained diet to stay in shape, though a healthy diet should always be considered and top of mind to reach an elite playing level.

Generally, pitchers will burn the most energy in a game compared to their fielding counterparts.  For both pitchers and fielders, the main focus should be on hydration throughout the game, though a nutritious meal beforehand can help with sustained concentration.³⁴

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do baseball players eat?

While there is no strict diet that baseball players should follow, generally following the recommended macronutrients is advised. Foods such as lean sandwiches, beef stir-fry or eggs and toast are optimal for sustained energy release, with food items such as a fruit smoothie or fruit salad a great pick-me-up during the game.

National Football League (NFL or American Football)

As America’s most popular sport, becoming an NFL player takes years of dedication, practice and a healthy diet. On average, an NFL player will run just over 2kms (1.25 miles) in a game, with a greater focus on strength for scrimmages and tackles.³⁵ Much like NRL in Australia, NFL players’ diets will differ according to their position, though there is an underlying need to have a diet that allows for sustained energy. Strength is key for players who play on the more defensive side, whereas more agile players, such as wide receivers or quarterbacks, will focus on speed and agility.

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do NFL players eat?

The diet that an NFL player will have to follow will depend on their role within the game. Generally, players will stick to a lean, high protein, high carb diet of foods such as salmon with sweet potato and hummus, or lean sandwiches with snacks such as a fruit salad or yoghurt.³⁶

Bodybuilding

Bodybuilding involves a pattern of bulking and cutting to grow muscles and shed fat. Bulking means building the muscles by eating more calories than the body burns (usually through carbs) and cutting means to lose excess fat by eating fewer calories than the body uses.

Bodybuilders will usually change and adjust their diet depending on whether they’re bulking or cutting. However, in both processes, eating an adequate amount of protein is vital for muscle growth, recovery and maintenance. Some bodybuilders will eat three meals a day, o­thers may eat six smaller meals per day, depending on their personal preferences.

Meal: Pork tenderloin, roast garlic potatoes and green beans. Preworkout drink

Source: Paul Rodgers. (2020). What Is a Bodybuilding Diet? Retrieved from https://www.verywellfit.com/the-weight-trainers-bodybuilding-diet-3498427. Accessed 3 August 2020.

What do bodybuilders eat before training?

Ideally, bodybuilders should increase their intake of calories by 15 per cent.²⁹ They’ll usually increase their intake of both proteins and carbs, avoiding foods high in unhealthy fats. Bodybuilders commonly use supplements, such as protein, creatine and pre-workout (caffeine) to boost their bodybuilding capacity.

Basketball

As a high-intensity team sport, basketball players need carb-rich diets to complement the explosive and agile nature of the sport. With some games lasting up to two hours (including timeouts, halftime breaks, and other stoppages), players must not only have physical endurance but also be mentally fit.

The diets of each player are individualised to their own needs, however, as a general rule, players will need to eat a wholegrain carb-rich diet to boost endurance throughout a game. Dehydration may also contribute to court performance, which is why athletes need to ensure that they are well hydrated before, during, and even after a match.

NB: The macro-ratio is the standard recommended for people in general by the United States Department of Agriculture (USDA).
Source: Dietary Guidelines for Americans, 2020-2025.
Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed 14 March 2022.

What do basketball players eat?

Professional basketball players may opt for lean meat sandwiches, soups with bread rolls or tomato-based pasta dishes ahead of games to create a controlled energy release throughout the match. Popular midgame snacks that might tide athletes until the end of the match may also include yoghurt with a fruit salad, various fruits or even nuts. Protein-rich smoothies may be a viable option in some cases where solid foods may not sit well with an athlete.³³